DATE – Wednesday Sept 19th 2012

 

Warm-up/Mobility

 

WOD A) % based off 3RM- Back Squat- 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90%

 

WOD B)

1)

12 min AMRAP

100 foot suitcase carry (2 x 35/25 LB plates)

ladder 3/3, 6/6, 9/9 etc

burpee box jumps – Kettlebell swings (32/24 KG’s)

50 foot weighted overhead walking lunge (55/35 LB plate)

2)

3 x 10 GHD sit ups

3 x 6 weighted GHD raises

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